Healthy Facts About Apples

Sweet and Delicious

Sweet and Delicious

Apples! The crunchy, portable snack that packs a nutritious punch and
gives you that little pop of energy you need to get through the day. Whether
diced in a salad, dipped in peanut butter, or eaten whole, the apple has become
a staple food in any pantry.

While you may love them for their tastiness, satisfying sweetness, and
naturally convenient packaging, there are many other reasons to bite into
apples. Click through this slideshow to learn more about this fantastic fruit.

Health Benefits

Health Benefits

As the saying goes, “an apple a day keeps the doctor away.” This adage has
truth. The nutritional health benefits of apples are numerous. According to
research published in Nutrition
Journal, eating apples has been linked with reduced risk for
developing several diseases, including cancer, heart disease, diabetes, and
asthma.

The same study finds that eating apples may help to lower cholesterol, and that they have
antioxidant properties as well.

Helping Your Heart

Helping Your Heart

According to the University of
Illinois, apples provide both insoluble and soluble fiber. The combination of
fat-soluble fiber (such as pectin) and phytonutrients (plant-based nutrients)
found in apples may keep cholesterol from building up in your blood vessel wall
lining, helping reduce the potential incidence of heart disease.

When eaten regularly (one a day) in its whole form—with the skin—the
apple provides the right combination of nutrients to lower blood fats and may decrease
the risk of cardiovascular disease.

Combating Cholesterol

Combating Cholesterol

Nutrition Journal reports that some of the apple’s
ability to protect against heart disease may come from its potential ability to
lower cholesterol. Animal studies have shown cholesterol-lowering effects from
apples, pears, and peaches—but of the three fruits, apples showed the greatest
ability to lower cholesterol. Research has also shown eating an apple a day may
help reduce “bad” cholesterol damage and protect you from developing heart
disease.

Providing Antioxidants

Providing Antioxidants

Nutrition Journal reports that apples (particularly
the peels) can help inhibit the growth of both colon cancer and liver cancer
cells, due to its strong antioxidant activity. According to the University of Illinois, two thirds of the
antioxidants found in apples are contained in their peels.

The polyphenols, flavonoids, and vitamin C found in apples make it an
excellent source of antioxidant nutrients. The U.S. Apple
Association confirms that all types of apples contain antioxidants.

Apple Selection

Apple Selection

It’s best to look for apples that are firm, richly colored, and
unbruised. With approximately 2,500 varieties of apples grown in the United
States alone, you have plenty of different colors, textures, and flavors to
choose from.

Gravenstein, Pippin, and Granny Smith apples are the most tart. Braeburn
and Fuji apples are a bit sweeter. Red and Golden Delicious and Honeycrisp are
among the sweetest varieties.

Top of the Dirty Dozen

Top of the Dirty Dozen

Another thing to consider when choosing apples is whether pesticide
application is a concern. According to a 2012 study by the Environmental Working Group (EWG), apples
weigh in at number one of 12 foods with the most pesticide residue.

To avoid pesticides altogether, consider buying certified organic
apples. If you decide to buy conventional apples, be sure to rinse them well
under running water, and give them a gentle scrub with a vegetable brush to
remove any residue and wax.

Storage

Storage

If kept in cold storage (35-40 degrees Fahrenheit/2-4 degrees Celsius),
apples can be stored for up to three to four months with minimal loss of
nutrients. It’s recommended that apples be kept in the crisper bin of a
refrigerator with a bit of moisture provided by a damp cloth.

To maximize the length of time for which your apples can be stored, be
sure to remove any apples that have been bruised.

Creative Cooking

Creative Cooking

You maximize the health benefits of apples by eating them whole, but
it’s also fun (and tasty!) to cook with them. While you might be familiar with
the multitude of apple-centric dessert recipes, there are also lots of savory
culinary creations that call for this fruit.

So get creative in your cooking—or just take a bite of a delicious apple
today to promote a healthy lifestyle and good nutrition for you and your
family.

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